Alternating Single Arm Kettlebell Swing
10 reps
Hinge and swing, then switch hands at the top of each rep.
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HAMSTRINGS
Alternating Single Arm Kettlebell Swing
This kettlebell swing is powered by the hips and glutes, with the hamstrings loading each time you hinge. Releasing to one hand at the top adds instability and forces the core to fight rotation. Alternating hands every rep makes it an explosive posterior-chain and anti-rotation drill rolled into one.
How to do it
- 1
Stand with feet just outside shoulder-width and grip the kettlebell handle with both hands overhand.
- 2
Hinge your hips back and let the kettlebell swing between your legs, keeping your back flat.
- 3
Snap your hips forward to swing the bell up to shoulder height.
- 4
At the top, release one hand and grab the handle with just the other, keeping your hips square.
- 5
Let it swing back down between your legs, then drive it up again and switch hands at the top.
- 6
Continue alternating hands on each swing.